{"id":8611,"date":"2021-05-27T17:33:19","date_gmt":"2021-05-27T22:33:19","guid":{"rendered":"https:\/\/vshred.com\/blog\/?p=8611"},"modified":"2021-05-27T17:33:19","modified_gmt":"2021-05-27T22:33:19","slug":"pool-party-pump-look-your-best-in-minutes","status":"publish","type":"post","link":"https:\/\/vshred.com\/blog\/pool-party-pump-look-your-best-in-minutes\/","title":{"rendered":"Pool Party Pump: Look Your Best IN MINUTES\u00a0"},"content":{"rendered":"<p><img data-recalc-dims=\"1\" fetchpriority=\"high\" decoding=\"async\" class=\"alignnone size-full wp-image-8612\" src=\"https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2021\/05\/pool-party-pump-yt.jpg?resize=1170%2C658&#038;ssl=1\" alt=\"\" width=\"1170\" height=\"658\" srcset=\"https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2021\/05\/pool-party-pump-yt.jpg?w=1280&amp;ssl=1 1280w, https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2021\/05\/pool-party-pump-yt.jpg?resize=300%2C169&amp;ssl=1 300w, https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2021\/05\/pool-party-pump-yt.jpg?resize=1024%2C576&amp;ssl=1 1024w, https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2021\/05\/pool-party-pump-yt.jpg?resize=768%2C432&amp;ssl=1 768w\" sizes=\"(max-width: 1170px) 100vw, 1170px\" \/><\/p>\n<p><b><i>We\u2019ve got a little secret to share with you\u2026.<\/i><\/b><\/p>\n<p><span style=\"font-weight: 400;\">I guess it\u2019s not technically a secret since it\u2019s something <\/span><b><i>the most shredded people in the world do.<\/i><\/b><\/p>\n<p><span style=\"font-weight: 400;\">But did you know that there is an easy way <\/span><span style=\"font-weight: 400;\">you can make your body look harder and more defined\u2026.<\/span><b><i>in a matter of MINUTES!!<\/i><\/b><\/p>\n<p><span style=\"font-weight: 400;\">There is a reason bodybuilders do <\/span><b><i>\u201ca pump up\u201d<\/i><\/b><span style=\"font-weight: 400;\"> before they hit the stage&#8230;it works!<\/span><\/p>\n<p><b><i>What is a pump?<\/i><\/b><\/p>\n<p><span style=\"font-weight: 400;\">Basically\u2026 it\u2019s just blood rushing to your muscles faster than it can escape. This results in your muscles (temporarily) looking fuller and bigger.<\/span><\/p>\n<p><b><i>When (and why in the world) would you want to do this?!<\/i><\/b><\/p>\n<p><span style=\"font-weight: 400;\">Anytime you want to show off your gains or look your best!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Let\u2019s say you are headed to the pool and want to fill out your muscles before your shirt comes off\u2026 get a pump!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Or ladies .. maybe you want to look your absolute BEST before you put on a dress that shows off your legs and arms\u2026 get a pump!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This extra fluid that gives the illusion of more muscle will be at its MAX for only about 30 minutes\u2026 but it can last up to a couple of hours with proper hydration and nutrition. <\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">In fact, achieving a pump may not even be possible if you aren\u2019t giving your body the right nutrition and enough hydration before you do this workout!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In an attempt to have the flattest stomach possible, you may be tempted not to eat or drink water\u2026 this is a huge mistake! For tips on what to eat, check out this article!<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/p>\n<p><b><i>GRAB SOME RESISTANCE BANDS (or light weights)<\/i><\/b><\/p>\n<p><b><i>AND LET\u2019S CHASE THAT PUMP!\u00a0<\/i><\/b><\/p>\n<div>\n<p>&nbsp;<\/p>\n<div style=\"position: relative; overflow: hidden; padding-bottom: 56.25%;\"><iframe style=\"position: absolute;\" title=\"20201202 Poolpartypump Igtv 3.4 Nobandcallout\" src=\"https:\/\/cdn.jwplayer.com\/players\/RmJExqwX-5L2UHiXt.html\" width=\"100%\" height=\"100%\" frameborder=\"0\" scrolling=\"auto\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<\/div>\n<p><span style=\"font-weight: 400;\">Since pumps don\u2019t last forever, aim to do your pump-up about 10-20 minutes before you need to show extra skin!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Perform 1-2 sets\u2026 keep rep range high (or as many reps as possible per set) \u2026 use pretty light resistance\u2026 and take minimal rest time.<\/span><\/p>\n<p><b>UPPER BODY PUMP<br \/>\n<\/b><b>Chest: <\/b><span style=\"font-weight: 400;\">PUSH-UPS (rest) REPEAT<br \/>\n<\/span><span style=\"font-weight: 400;\">Focus on squeezing your chest muscles at the top.\u00a0<\/span><\/p>\n<p><b>Triceps: <\/b><span style=\"font-weight: 400;\">CLOSE GRIP PUSH-UPS (rest) REPEAT AGAIN<br \/>\n<\/span><span style=\"font-weight: 400;\">Focus on squeezing triceps at the top of the movement.<\/span><\/p>\n<p><b>Biceps: <\/b><span style=\"font-weight: 400;\">BICEP CURLS (rest) REPEAT<br \/>\n<\/span><span style=\"font-weight: 400;\">Put resistance bands under your feet and curl.<br \/>\n<\/span><span style=\"font-weight: 400;\">Really squeeze your biceps as hard as you can!<\/span><\/p>\n<p><b>Shoulders: <\/b><span style=\"font-weight: 400;\">Press\/Front\/Side (rest) REPEAT<br \/>\n<\/span><span style=\"font-weight: 400;\">Keep bands under feet. Shoulder press &#8211; to front raise &#8211; to side lateral raise.<\/span><\/p>\n<p><b>Abs: <\/b><span style=\"font-weight: 400;\">Reverse Crunch (rest) Hands-Free Tucks (rest) Russian Twists<\/span><\/p>\n<p><b>LOWER BODY PUMP<br \/>\n<\/b><b>Quads: <\/b><span style=\"font-weight: 400;\">AIR SQUATS (rest) REPEAT<br \/>\n<\/span><span style=\"font-weight: 400;\">Chest up .. butt to calves .. squeeze at the top. *you can also put a band under feet and hold it overhead, or a smaller band above your knees for added resistance.*<\/span><\/p>\n<p><b>Hamstrings: <\/b><span style=\"font-weight: 400;\">BANDED ROMANIAN DEADLIFT (rest) REPEAT<br \/>\n<\/span><span style=\"font-weight: 400;\">Stand on a band and wrap it around your neck. Use shorter motions to focus on burning out the hamstrings. This exercise can also work the glutes, especially if you come all the way up and squeeze hard at the top.\u00a0<\/span><\/p>\n<p><b>Glutes: <\/b><span style=\"font-weight: 400;\">TOE BANDED UPPER RDL PUMPS\u00a0 (rest) REPEAT<br \/>\n<\/span><span style=\"font-weight: 400;\">Essentially you are doing the same set-up as the hamstring focused RDLs. You may have to double wrap your band if you don\u2019t have a shorter one, and you can hold the band in your hands instead of wrapping it around your neck. The difference is that the focus is on the hip movement, and you are focusing on the top portion of the movement. Try to push your toes out (for hip abduction.)<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">** For glutes, you can also do things like banded kick-backs, banded glute bridge, or banded kick-ups.<\/span><\/p>\n<p><b>Calves: <\/b><span style=\"font-weight: 400;\">Standing Calf Raises (rest) REPEAT<br \/>\n<\/span><span style=\"font-weight: 400;\">This works best on a step to get a good stretch. But a flat surface will work as well.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some muscles will pump up easier than others. This will be different for everyone. <\/span><span style=\"font-weight: 400;\">When you are done, wait about 10 min and if you feel like you aren\u2019t pumped enough .. repeat that body part again.<\/span><\/p>\n<p style=\"text-align: center;\"><b><i>This should be more than enough to fill out your muscles and give you <\/i><\/b><b><i>a slightly harder, fuller, and more defined physique!!<\/i><\/b><\/p>\n<p><b><i>A PUMP is not magic&#8230;<\/i><\/b><\/p>\n<p><span style=\"font-weight: 400;\">This little secret to instantly fill out your muscles won\u2019t work \u2026 if you don\u2019t have any quality muscle to pump up!!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Another thing to keep in mind is that \u201ca pump-up\u201d yields the best results if your body fat is pretty low.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Can it hurt to pump up even if you aren\u2019t super lean? Of course not\u2026 go for it!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But you do need to have MUSCLE to pump\u2026 <\/span><b><i>that means you will need to have already been consistently hitting the weights.<\/i><\/b><\/p>\n<p><span style=\"font-weight: 400;\">The best way to train (and diet) will always be in a way that caters to <\/span><b><a href=\"https:\/\/vshred.com\/sp\/survey\/survey-aka1\/\" target=\"_blank\" rel=\"noopener\">your body type<\/a>.<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Your genetics play a significant role in where you gain muscle and store fat. The good news is that you can work around this \u2026 if you know how to eat and train in a way that is best for you!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Take this<\/span><b><a href=\"https:\/\/vshred.com\/sp\/survey\/survey-aka1\/\" target=\"_blank\" rel=\"noopener\"> FREE FAST BODY TYPE QUIZ<\/a>! <\/b><span style=\"font-weight: 400;\">You will instantly be given your body type and some tools to get you started!\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/vshred.com\/sp\/survey\/survey-aka1\/\" target=\"_blank\" rel=\"noopener\"><img data-recalc-dims=\"1\" decoding=\"async\" class=\"alignnone size-full wp-image-8150\" src=\"https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2021\/03\/ezgif-2-f96ea057d666.gif?resize=700%2C394&#038;ssl=1\" alt=\"\" width=\"700\" height=\"394\" \/><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>We\u2019ve got a little secret to share with you\u2026. I guess it\u2019s not technically a secret since it\u2019s something the most shredded&#8230;<\/p>\n","protected":false},"author":129,"featured_media":8612,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"_exactmetrics_skip_tracking":false,"_exactmetrics_sitenote_active":false,"_exactmetrics_sitenote_note":"","_exactmetrics_sitenote_category":0,"footnotes":""},"categories":[7087,32,22,25,53,26],"tags":[6157,6423,7353,6175,6425,6161],"yst_prominent_words":[462,160,245,386,969,1534,109,162,6629,2023,217,181],"class_list":["post-8611","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-at-home-workout","category-body-toning","category-body-workouts","category-build-muscle","category-full-body-workouts","category-get-toned","tag-full-body-workout","tag-home-workouts","tag-summer-workout","tag-v-shred","tag-v-shred-workouts","tag-vshred"],"jetpack_featured_media_url":"https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2021\/05\/pool-party-pump-yt.jpg?fit=1280%2C720&ssl=1","jetpack_shortlink":"https:\/\/wp.me\/p9NWy7-2eT","jetpack-related-posts":[],"amp_enabled":true,"_links":{"self":[{"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/posts\/8611","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/users\/129"}],"replies":[{"embeddable":true,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/comments?post=8611"}],"version-history":[{"count":3,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/posts\/8611\/revisions"}],"predecessor-version":[{"id":8623,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/posts\/8611\/revisions\/8623"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/media\/8612"}],"wp:attachment":[{"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/media?parent=8611"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/categories?post=8611"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/tags?post=8611"},{"taxonomy":"yst_prominent_words","embeddable":true,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/yst_prominent_words?post=8611"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}